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THE ANTI-INFLAMMATORY DIET IS CRITICAL · Your Daily Dose

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  Speaker 1: You know, since time began, I've been talking about lowering
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  Speaker 1: inflammation in the body and utilizing what's called an anti-inflammatory diet.
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  Speaker 1: If you need a copy of that, just give a call. 727-916-4215. Today,
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  Speaker 1: a new article comes out that says certain carbs can
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  Speaker 1: help fight inflammation in the body. So I might as
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  Speaker 1: well give you the positive side of this. What could
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  Speaker 1: you add to your diet to reduce inflammation body-wide? You
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  Speaker 1: got inflammation? Stay tuned.
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  Speaker 2: Hi, and welcome to Health Talk with Dr. Len, your
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  Speaker 2: daily dose. The information you hear on this show is informational.
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  Speaker 2: It's not meant to diagnose or treat any disease.
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  Speaker 1: Any kind of complete health conditions must be checked out
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  Speaker 1: and discussed with your primary care physician.
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  Speaker 2: Get ready for the good news of the day. God
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  Speaker 2: bless you folks, and here is Dr. Len.
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  Speaker 1: The daily devotional today comes from the book of Psalms,
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  Speaker 1: chapter 46. Let the dew of my presence refresh your
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  Speaker 1: mind and heart. So many, many things vie for your
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  Speaker 1: attention in this complex world of instant communication. The world
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  Speaker 1: has changed enormously since I first gave the command to
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  Speaker 1: be still and know that I am God. However, this
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  Speaker 1: timeless truth is essential for the well-being of your soul.
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  Speaker 1: As dew refreshes grass and flowers during the stillness of
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  Speaker 1: the night, so my presence revitalizes you as you sit
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  Speaker 1: quietly with me. A refreshed, revitalized mind is able to
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  Speaker 1: sort out what's important and what is not. In its
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  Speaker 1: natural condition, your mind easily gets stuck on trivial matters.
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  Speaker 1: Like the spinning wheels of a car trapped in mud,
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  Speaker 1: the cogs of your brain spin impotently when you focus
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  Speaker 1: on a trivial thing. As soon as you start communicating
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  Speaker 1: with me about the matter, your thoughts gain traction and
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  Speaker 1: you can move on to more important things. Communicate with
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  Speaker 1: me continually and I'll put my thoughts first. into your
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  Speaker 1: mind stay tuned so 727-916-4215 to get a hold of me.
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  Speaker 1: The anti-inflammatory carbs your diet might be missing. Certain carbs,
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  Speaker 1: such as sweet potatoes.
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  Speaker 1: Legumes, and buckwheat help fight inflammation. One of the most
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  Speaker 1: persistent myths in nutrition is that carbohydrates are inherently inflammatory.
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  Speaker 1: That's not the whole truth. Again, sweet potatoes, legumes, and buckwheat,
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  Speaker 1: those nutritious foods, are all considered sources of carbs. Whole
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  Speaker 1: food carbohydrates can actually reduce inflammation. Two mechanisms explain why.
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  Speaker 1: One important reason is their fiber content. A higher intake
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  Speaker 1: of dietary fiber has been associated with a lower risk
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  Speaker 1: of chronic inflammatory disease, partly by supporting a healthier gut microbiome,
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  Speaker 1: which will reduce systemic inflammation. Another important component of some
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  Speaker 1: carbohydrates is resistant starch. This type of starch bypasses digestion
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  Speaker 1: in the small intestine and is instead fermented by gut
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  Speaker 1: bacteria in the colon, producing short-chain fatty acids such as butyrate,
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  Speaker 1: which has anti-inflammatory effects through several pathways in the body.
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  Speaker 1: Why do carbs get lumped in with inflammation triggers? You
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  Speaker 1: can blame the association on shelf-stable bread and pasta. Those
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  Speaker 1: are the ones that contribute to inflammation. First come the roots,
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  Speaker 1: sweet potatoes, yams, taro. I love sweet potatoes. They're comforting, colorful,
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  Speaker 1: and extremely versatile. Their natural sweetness and vibrant orange flesh
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  Speaker 1: makes any dish feel nourishing. They contain fiber and antioxidants
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  Speaker 1: that help support steady blood sugar and reduce oxidative stress.
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  Speaker 1: A 2026 laboratory study found that two natural compounds in
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  Speaker 1: sweet potatoes, beta-cetosterol and camposterol, reduced the amount of interleukin-6
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  Speaker 1: released by immune cells. The researchers found that these compounds
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  Speaker 1: are effective at levels similar to those in sweet potatoes
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  Speaker 1: extract they tested. They concluded that these two compounds may
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  Speaker 1: contribute to sweet potatoes' anti-inflammatory effects. Potatoes, which are more
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  Speaker 1: common in our food but less appreciated, and technically not
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  Speaker 1: a root, also contain many compounds that help with inflammation,
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  Speaker 1: including fiber-resistant starch and anthocyanins, the natural compounds that give
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  Speaker 1: some varieties of red, purple, or blue color. Then come legumes,
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  Speaker 1: such as beans and lentils. Those are rich in soluble fiber.
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  Speaker 1: This type of soluble fiber is one of the strongest
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  Speaker 1: anti-inflammatory tools we have. There are polyphenols, tannins, phenolic acids, flavonoids,
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  Speaker 1: and another layer of antioxidant and anti-inflammatory support. In fact,
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  Speaker 1: the compounds in legumes have even been suggested as an
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  Speaker 1: alternative remedy for inflammatory conditions such as chronic inflammatory associated
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  Speaker 1: with arthritis, obesity, and cancer. Chickpeas, specifically, help manage inflammation.
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  Speaker 1: In a 12-week study, people with prediabetes were asked to
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  Speaker 1: eat chickpeas, black beans, and or white rice. After six weeks,
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  Speaker 1: those eating chickpeas had lower levels of blood protein linked
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  Speaker 1: to inflammation. Another common type of anti-inflammatory carb is whole grains.
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  Speaker 1: Buckwheat is an underdog I'm most excited about. Despite the name,
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  Speaker 1: buckwheat isn't wheat. It's a gluten-free seed used like a grain,
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  Speaker 1: which makes it an easy swap for avoiding gluten. It
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  Speaker 1: contains rutin, a flavonoid that helps support healthy blood vessels
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  Speaker 1: and circulations. This is especially important because our vascular system
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  Speaker 1: is the highway that carries blood and nutrients to every organ. Quinoa,
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  Speaker 1: on the other hand, is treated as a grain, but
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  Speaker 1: it's actually a seed. Its combination of fiber and protein
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  Speaker 1: helps stabilize blood sugar levels, making it an excellent anti-inflammatory staple.
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  Speaker 1: Quinoa further supports healthy balance of gut bacteria and gut lining,
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  Speaker 1: both which are closely linked to inflammation.
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  Speaker 2: In the body.
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  Speaker 1: Some fruits are also high in carbs, yet nutrient-dense, such
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  Speaker 1: as bananas. Of course, Just because a food is healthy
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  Speaker 1: doesn't mean you eat it endlessly. It's also good to
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  Speaker 1: have a balance. One of our favorite meals is roasted
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  Speaker 1: sweet potatoes, beans, and quinoa bowl. She roasts sweet potatoes
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  Speaker 1: until they're caramelized and combines them with her choice of
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  Speaker 1: canned beans, pre-cooked quinoa, leafy greens, cucumber, and cherry tomatoes.
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  Speaker 1: A squeeze of lemon, a spoonful of hummus, and a
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  Speaker 1: dollop of unsweetened Greek yogurt bring everything together in a creamy,
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  Speaker 1: vibrant meal. It's the kind of meal that keeps me
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  Speaker 1: steady through a busy work day. Another easy place to
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  Speaker 1: start is a Mediterranean-style bowl. Cook green or brown lentils,
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  Speaker 1: then top with chopped tomato, cucumber, red onion, cilantro or parsley,
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  Speaker 1: and arugula. Add feta if you tolerate dairy, and finish
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  Speaker 1: with a generous drizzle of extra virgin olive oil, lemon juice,
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  Speaker 1: and a touch of garlic. This gives you anti-inflammatory carbs, antioxidants,
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  Speaker 1: and healthy fats. And it's delicious. We can also take
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  Speaker 1: a Mexican-inspired approach. Roast a whole sweet potato until it's caramelized.
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  Speaker 1: Fill it with grass-fed lean ground beef cooked with garlic, onion, cumin,
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  Speaker 1: smoked paprika, and oregano. Top it with black beans, avocado,
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  Speaker 1: fresh coriander, tomato salsa, baby spinach, a squeeze of fresh lime,
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  Speaker 1: a dollop of Greek yogurt, and a sprinkle of pumpkin seeds.
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  Speaker 1: It's one of my family's favorite weekend meals. Ultimately, it's
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  Speaker 1: not about avoiding carbs. It's about choosing the right one
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  Speaker 1: and enjoying them apart, a balanced meals. You need to
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  Speaker 1: listen to this again for some of those recipes. And
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  Speaker 1: trust me, folks, you make this kind of a change
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  Speaker 1: to your diet, you'll see the difference in 24 hours.
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  Speaker 1: Have a great healthy one.
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  Speaker 2: See you soon.